Captain's+Practice

= = Suggested workouts for Monday, January 20th, 2014 //Location: Reservoir High School// //Time: 9:00am-10:30am// Standard Warm-Up Standard Drills __Workout:__ 1 Lap of 100m Sprint, Walk back 50m
 * Sprinters/Jumpers/Hurdlers**
 * 100m Sprints should be hard.
 * take your time on the 50m walk back, but start together and stay in groups

__Relay Members:__ Work on hand offs Cool Down and Stretch

//Location: Wincopin Trail// //Time: 9:00am – 10:30am// 10 minute Warm-up Stretches and Speed Drills __Workout:__ -Distance: 2 x 1600m @ Tempo Pace with 3 minutes recovery between each Followed by Easy Run of 30 minutes
 * Distance/Mid-Distance**

-Mid-Distance: 1200m – 1000m – 800m @ Tempo Pace with 2 minute recovery Followed by Easy Run of 25 minutes

-All: 4 – 5 Up-Hill Strides Stretch

Get in touch with Folarin Onifade (240-605-6750) or Danny Usher (301-310-2598)
 * Throwers**